Finding yourself in a comfortable position.
Spine is long.
Shoulders are lifting up and looping back,
Opening in the chest and heart center.
The back of the neck is long.
Chin and jaw relaxed.
Eyes are softly closed,
Big inhale and exhale.
Your body is positioned in a way to receive the sunshine.
Perhaps you are in front of a window with direct light,
Where you're sitting outside enjoying a sunny day.
We receive so many benefits from the sun.
It is here for you,
For grounding,
For growth,
And for energy.
Just because there are clouds does not mean the sun is not there.
It is the trust and hope in its presence.
It rises every day.
It is here for us every day.
With the new day is a new opportunity for balance.
Every sunrise is an opportunity.
It is hope.
It is peaceful and warm.
The rays encompass the body.
A hug that holds us,
Grounding us in the present moment.
Perhaps you live somewhere where it's cold or it's winter and the days are getting shorter.
Even more reason to savor the sunshine,
To trust it's there and find the warmth.
Bringing your awareness to the sun and your body.
Notice the warmth starting at the toes.
Imagine with each inhale that warmth is slowly traveling from the toes to the arches and heels of your feet.
The warmth and rays and energy from the sun slowly traveling up and around the ankles,
Feeling grounded and present.
Big inhale,
Pulling those rays of sun from the ankles up the calves and shins.
With each exhale,
You pause.
You are here and whole and present.
Imagine the sun is healing from the shins and calves.
The warmth pools behind your knees,
Creating little circles of warmth around the kneecaps.
Inhale,
Visualize the rays and warmth traveling up your thighs,
Filling the legs fully with golden,
Beautiful honey-colored warmth.
The glutes,
Hips,
And pelvis are filling with sunshine and warmth traveling up the low back,
The low abdomen.
Big inhale,
Exhale.
The sun rays carry up the body with the breath,
Filling and pause,
Filling and pause.
Visualize the sun,
The golden hour.
With each inhale,
Travels up to the chest around the ribs.
This warmth curves up and over the shoulders and starts to travel down your arms.
This slow sunshine scan is healing and grounding.
The arms are almost completely full of golden rays down the elbows,
Forearms,
Wrists expand the fingers like the rays of the sun.
Big inhale,
Exhale,
Relax.
You are here,
You are warm and loved and cared for.
The sun is here for you always,
Every day,
Whether you see it or not.
This constant support and energy,
It is always available.
Big inhale and exhale.
Inhale that warmth and golden rays from the shoulders up the neck,
Around the back of the head,
Up and over towards the forehead,
Pooling around the eyes,
Around the jaw,
Relax,
Soften.
With each breath,
Imagine all of the sun filling your body with warmth.
And exhale,
You sink a little bit further into the ground beneath you.
Inhale you are uplifted and exhale you soften.
Inhale lengthen and exhale release.
You are completely at peace in the sun.
You have allowed yourself to step into the light.
You have allowed yourself to be bathed in the rejuvenation of the sun.
The last few moments,
Find yourself visualizing the warmth that's all throughout your body.
You are glowing,
You are stronger and brighter and more energetic.
The sun is here for you every day.
And almost as if this warmth is washing away anything that does not serve you.
This warmth that's radiating from your heart center,
With each inhale the heart fills and moves away something that doesn't serve.
Stay with your breath and the warmth in the body.
Namaste you
